What is Niacin? In Which Foods Is Niacin Found?
Niacin (vitamin B3), like all other vitamins, is among the important natural sources for the body to be healthy. Among the most important benefits of this vitamin are balancing cholesterol, contributing to the efficient functioning of the brain and fighting joint inflammation.
The need for niacin varies according to many different factors such as body type, age, and disease status. As a very general ratio, experts say that adult men need 16 mg of niacin per day, while women need an average of 14 mg of niacin.
When you do a little research on what niacin contains, you can see that you have a wide range of alternatives. In other words, after eating a healthy and balanced diet and if you do not have a vitamin absorption problem due to a different ailment, the possibility of niacin deficiency is very low.
What is Niacin?
- Vitamin B3, namely niacin, is in the group of B vitamins, which are 8 types. The B family of vitamins are invaluable sources for the nervous system and skin health in general.
- There are 3 types of vitamin B3, which is from this family, as nicotinic acid, niacinamide and inositol hexanicasinatiki.
- Vitamin B3, which is among the water-soluble vitamins, is not stored in the body. Taking more vitamin B3 than you need will not provide more benefit because the excess part is removed from the body.
- You may have started to wonder which foods contain niacin, you can take a look at the list in the continuation of the article.
- At this point, let’s underline that, although excess niacin is excreted from the body, it is said that problems such as headache and low blood pressure can occur when overloading.
Diseases Seen in Niacin Deficiency
If niacin-containing foods are not consumed enough or if there is a problem with this B3 absorption, some diseases and diseases may occur when these disorders become serious. We can list the problems that may arise from B3 deficiency as follows:
- memory problems
- feeling depressed
- digestive problems
- skin problems
- Swelling of the mucous membranes in the mouth, vagina, urethra
- Pellagra (severe B3 deficiency)
Niacin Benefits: 5 Important Roles for Health
1) Cholesterol Friendly
- It helps to lower high cholesterol.
- It provides protection for conditions such as heart attack and stroke that may occur due to bad cholesterol.
- Since the positive and negative effects are still being investigated, B3 supplements should be applied with the recommendation of an expert.
2) Can Be Used Against Diabetes
- Research is being conducted that vitamin B3 can reduce the risk of type 1 diabetes.
- It can support the control of the disease by balancing the high cholesterol, which is frequently seen in type 2 diabetes patients.
3) Sharpen the Mind
- If you want to have a clear flow of mind, you must get enough vitamin B3.
- Niacin is used in the treatment of some types of schizophrenia.
- Research continues into the positive effects of niacin for brain-related conditions such as Alzheimer’s.
4) Protects the Skin
- It protects the skin especially against the negative effects of the sun.
- There are studies showing that it reduces the risk of developing skin cancer.
5) Relieves Joint Pains
- Some studies show that niacin reduces joint pain.
- It can reduce the need for extra medication by increasing joint mobility.
In Which Foods Is Niacin Found?
Niacin is found in many different foods. Therefore, the probability of experiencing a niacin deficiency is low. You can make your meals more balanced by taking a look at our list of niacin sources, which contain especially high levels of vitamin B3 .
- red meat
- Some fish (Salmon, tuna, and sardines)
- Olive oil
- Some vegetables (Lemon, peas, zucchini)
- Some nuts (sunflower seeds, peanuts)